Could your midday snack at work actually be making you more fatigued? It turns out that our food choices at work have a lot to do with how we feel. "Foods can provide two types of energy depending on how fast the food's sugar enters the bloodstream," according to Joshua Kozak, founder of HASfit.

There is an easy way to tell the difference.

"Foods with a high glycemic index are often higher in sugar and carbohydrates," Kozak says. "These foods flood the body with insulin causing a brief boost of energy, but it is immediately followed by feelings of drowsiness and hunger. Proteins, fats, and fiber rich foods often have a low glycemic index. The slower release of sugar into the bloodstream will help satisfy your appetite longer and provides longer periods of sustained energy."

Try these 10 high energy snacks at work that will leave you feeling alert and satisfied.

10 High Energy Snacks For Work Slideshow



Almonds are packed full of healthy fats, fiber, and protein. Most gas stations and convenient stores carry almonds so they're a great choice when you're on the go and looking for a healthy option. Twenty-four almonds equals one serving at 163 calories so be careful not to overdo it.



Tell your coworkers to wear a nose plug if they can't handle the smell, because this heart healthy food is just too good to ignore. Eating tuna may help lower your risk for stroke, heart disease, cognitive decline, cancer, eye disease and mood problems due to the omega-3 fats they contain. Try buying the tuna pouches and leave them in your desk for when you're in need of a high protein snack.


Homemade Protein Bars

Store-bought protein bars are often high in sugar and are made with preservatives to last on the shelves for more than a year. Making your own protein bars is easy and you can control what goes into it. Try this homemade protein bar recipe or create your own with your favorite ingredients.


Kale Chips

If you're craving a crunchy snack without the calories, then kale chips are for you. This superfood's health benefits include being high in fiber, protein, iron, calcium, vitamins, and antioxidants. Sprinkle parmesan cheese on top instead of salt to cut down on your sodium intake. Here’s a quick kale chip recipe that you can make at home.


Greek Yogurt With Blueberries

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12, but you should skip the extra sugar calories found in most yogurts and double up on the protein by choosing plain, nonfat Greek yogurt. The extra protein is great for controlling your weight because it keeps you feeling full longer. Add blueberries to increase brain function and concentration. Don't worry about the sugar content because blueberries are known for having a very low glycemic index. If fresh berries are not in season or are too expensive, then buy frozen ones. They retain nearly the same nutrients.


Hard Boiled Eggs

It's time for everyone to reconsider this amazingly healthy food. The high quality protein found in eggs is considered to be the "gold standard" for protein quality because their amino acids are the most digestible to humans. They're cheap and easy to prepare ahead of time. If you're not a fan of the hard boiled variety, try these tasty Mediterranean egg muffins. Many worry about the high cholesterol content, but the medical research community has learned that dietary cholesterol is a much different measure than blood level of cholesterol, which is associated with increased risk of heart attack and stroke. One recent study that looked at the effects of long-term egg consumption reported absolutely no negative impact on cardiovascular health and disease. Another study even found evidence that eating whole eggs with the yolk increases HDL, the "good" cholesterol.



Before you reach for an afternoon caffeine fix, ask yourself if you’ve had enough water today. Water plays a major role in your body’s energy levels. How much water do you need? It depends. Needs can range from the often cited eight 8-ounce cups a day, to 13 cups for breast-feeding women, and as much as 26 cups a day for athletes. The easiest way to tell if you're getting enough H20 is to check your toilet. Not to be crude, but your urine should be clear or pale yellow. If it’s dark yellow, then you need to drink more water.


Hummus With Vegetables

Hummus is a healthy energy-boosting snack made with Garbanzo beans (also known as chickpeas). It’s great for dipping and is sure to satisfy your creamy-salty cravings. Hummus is also a great source of fiber, protein, and healthy fats. Replace crackers and pita bread with cucumbers and carrots for a high energy combination.


Sunflower Seeds

With their crunchy, nutty taste, sunflower seeds offer twice the protein of walnuts and pecans. Phytochemicals found in sunflower seeds have been found to promote cognitive functions and lower bad cholesterol. Make sure to buy the seeds without the shells for a quick and convenient snack.


Coconut Water

Coconut water is one of America's most popular health crazes, and it's worth all the hype. It's low in calories, naturally fat free, contains more potassium than four bananas, and is super hydrating. This tropical fruit is packed full of electrolytes and even has detoxifying properties. You can find coconut water in most grocery stores these days, but stay away from versions with a lot of added sugar.

previous next

-- Join more than 2 million people per month who have success using HASfit’s 500-plus free full-length workouts, free meal plans, free complete fitness programs and YouTube Channel.